Calisthenic training question

[Empios]

Hi guys I training box 5 days in the week next 2 days I spend training strenght.
This is my actualy training
A
Power clean 5x5
Front squad 5x5
Sumo high pull 5x5
rising 5x max
dips 5x10
B
Clean jerk 5x5
Squad 5x5
chest squeezes 5x5
Push press 5x5
row 5x10
I training this exercises about a year and i thing calisthenic is the better for boxer and i want trainig this 2 days calisthenic. And here's my question how exercises use push ups, pull ups, squad, dips, rope, bupree? How many series and repeating doing ? Sorry for my language i m not use english too often

[Ray Corso]

Start easy using 4 sets of 12 reps. add more reps after 2 weeks, then continue to add as your body adjusts.
I believe strongly in pull ups (chins) wide & narrow grips (inside shoulder lengths/outside shoulder lengths) chin in the front & then in the back of the neck.
I like working forearms, neck, shoulders and back exercises and finish on the heavy bag a few rounds!

Without seeing your technique and body type its impossible to give perfect advice but what ever you do go slow and listen to your body!
Ray

[ShoulderRoll]

Start easy using 4 sets of 12 reps. add more reps after 2 weeks, then continue to add as your body adjusts.
I believe strongly in pull ups (chins) wide & narrow grips (inside shoulder lengths/outside shoulder lengths) chin in the front & then in the back of the neck.
I like working forearms, neck, shoulders and back exercises and finish on the heavy bag a few rounds!

Without seeing your technique and body type its impossible to give perfect advice but what ever you do go slow and listen to your body!
Ray

Did you have your fighters do calisthenics for the legs or did you believe in mostly having them use road work for that?

What core routine would you suggest for a beginner?

[Ray Corso]

Road work was a must! Calisthetics also and tons of them...........
off the ring apron, or a bench for incline/decline front situps, side situps, twists, rotations, etc..................every move you can think of and specialized exercise for specific problems. Loved the chin bar and theres tons of moves off the bar too!
Once your in shape using different surfaces to run on to gain strength was employed. My gym was only about 10 miles from the beach area on Long Warf near downtown New Haven. I could use the waters edge for sprints and the deeper sand for distance. Hills and steep grades for experienced fighters who already were in top shape is a must, stairs too.. I NEVER asked trainees to do difficult tasks to get in shape thats how injuries occur and running injuries are difficult to recover from and can easily become cronic then you have a real problem.
I liked swimming for myself as a young fighter but getting inner city kids to swim isn't a snap to do hahahaha.....

Any exercises that corespond to gymnastics are also good. To develop a routine you need to sit down and write your pluses & minus so that once the body gets past soreness you can pin point weaknesses and work on them.
Simple needs are;
Fists--light rubber ball or slightly sliced tennis ball
Wrists--chin ups front and back, roll up bar
Fore Arms '' '' '' ''
Triceps--dips using different heights for your feet (start on the ground with them)
Back--chins multi-grips narrow/wide fromnt/reversed
Thighs&calfs toe raises using a 2" board/3"/4" duck walks broom handle across your shoulders. Serious time stretching legs out prior to road work or anything in the gym. Lots of time and concentration to avoid injuries!
Those are the basics concentrating on the backside then adding work for biceps and chest and more shoulders.
When I had 90 in the gym and 15 new guys came in it would take me a month or so to personalize their work routines. In the first 4 or 5 weeks they would start on basic exercises and ofcourse jump rope which was always funny....

Your gym routine and basic road work is everything for a beginners first 6 months. Mixing in defense as they go along and having opened eyes is a must.
I can usually tell in about 5 minutes if I won't see a kid the next day.
The win rate wasn't very good, thats why every kid didn't have to compete.
They could be members and get attention and fund raise and be a part of a real club that cares. At most 40% competed, which is actually a lot.
nite all Ray

[Empios]

What did you say when i trainning only calisthenic 2 days in the week like this:
A
Push ups 20
Squat 30
pull ups 10
dips 10
Sit up 20
Shrugs 10
This is 1 set i break 1 min and start next. I start 5 set and every week i will add 1 set
B
rope 1 min 30 sec break and next 1 min x6
Push up diamond 20
box jump 25
chin up 10
dips 10
Shrugs 10
Maybe you have any suggestion some different exercises

[AHussain123]

I believe Mike Tyson used to do this as well

[BoxerNewbie]

2 days a week is a good idea, but i prefere 3/4 days. Think about push/pull, it is very effective. E.g. push workout should includes different kinds of pushups and dips

[AddiX]

How long have you been doing this kind of routine + 5 days of boxing training?

That's a lot tbh, you also should have days off from the gym.

It's good to train hard but this is over doing it IMO, fheres no doubt in my mind your going to burn out your central nervous system + you won't get much stronger because your not resting enough, you'll also eventually start damaging your joints.

Those lifting days alone are pretty intense workouts you have there, I wouldn't even think of going to the gym after one of those workouts.

[Empios]

I doing this routine training every day ok 3 years, and I did not have any injury not yeat